I’m really into making sure we all get good sleep, but snoring can definitely get in the way of that! It’s pretty common among adults and even kids, so it’s important to check it out if you or your little one isn’t sleeping well or feels tired in the morning.
Both adults and kids snore for similar reasons, though not all are the same. Here are some of the usual culprits:
Sleep apnea is a big one. It happens when the upper airway collapses, causing breathing to stop for a moment. The person has to wake up a bit to start breathing again, often without realizing it. This struggle to breathe through a narrowed airway leads to snoring and is common in adults.
Another cause of snoring, linked to sleep apnea, is being overweight. A study from 2010 showed that losing weight can seriously help reduce symptoms like snoring, and this goes for both kids and adults.
For kids, swollen tonsils and adenoids at the back of the throat can block airflow and lead to snoring. If these are enlarged, they could be the reason behind obstructed breathing.
Sometimes, physical conditions like a deviated septum might be the problem. It’s wise to check with a doctor if this might apply to you or your child.
Research in 2012 found a connection between how long a child is breastfed and their chances of snoring later on. Breastfeeding helps shape the upper palate, which likely accounts for this link.
Snoring can also be due to nasal congestion from allergies, colds, or other blockages. This type typically isn’t a big deal because it’s temporary. However, it can be quite annoying! Trying different sleeping positions or medications to reduce swelling can often help.
Minor and occasional snoring usually isn’t worrisome. It can just be from a stuffy nose or temporary issues. But when it’s frequent, especially in kids, it’s something to be concerned about.
Snoring and sleep apnea are tied to various health problems. A 2008 article mentioned that severe sleep apnea increases the risk of heart issues like coronary artery disease and stroke. These breathing interruptions can trigger the nervous system to raise blood pressure, leading to heart problems.
For some children, even though snoring doesn’t cause ADHD, not getting enough rest can make focusing during the day a challenge. So, it’s essential to address snoring and any sleep breathing issues promptly.
If you think you or your child might have a sleep disorder, it’s crucial to visit a healthcare provider for a proper diagnosis. After knowing what you’re up against, you can work with your doctor on a plan to improve sleep and breathing. A CPAP machine is often suggested as a solution, but there are other options too.
For instance, our family uses a device called Vivos to help expand our kids’ palates naturally, keeping their airways open. It has improved both their sleep and reduced mouth breathing. Vivos is beneficial for adults too and has helped my husband stop snoring, which is great for both of us!
As Dr. Steven Lin highlights, the food we eat greatly affects how our mouths develop. Vitamins and healthy fats are essential for dental health.
The important vitamins are fat-soluble ones, which are rare and found in only a few foods. That’s why some cultures highly value these foods. In our family, we focus on getting enough of these vitamins and healthy fats by eating fermented foods, pastured organ meats, pastured butter, coconut oil, avocados, and fish.
Beyond diet, changing a few lifestyle habits can also cut down on snoring. Here are a few tips:
Try sleeping on your side instead of your back, elevate the head of your bed, or use extra pillows. Nasal strips at bedtime can help too.
Using a humidifier can make the bedroom air moist, soothing the nasal passages and making breathing easier.
Exercises to strengthen and tone the tongue, throat, and mouth can maintain clear airways. Some exercises can stretch the tongue, jaw, and throat muscles, while others strengthen the muscles in the back of the throat.
Whether it’s you, your partner, or the kids who are snoring (because they always end up in mom’s bed!), this can lead to lack of sleep. Thankfully, there are simple natural remedies that might help. Work with your doctor to build a plan and enjoy more restful nights for the entire family!
